Top 10 High Vitamin D Foods

4bestyou

2 years ago

The body needs vitamin D to absorb calcium, build bones, keep the immune system functioning properly, and reduce inflammation.

Without adequate vitamin D, you run the danger of getting rickets, osteomalacia, a weaker immune system, an increased risk of cancer, and inferior hair development.

A surplus of calcium can be absorbed when there is an excess of vitamin D, which may raise the risk of heart disease and some forms of kidney stones.

The current recommended daily allowance for vitamin D is 20 micrograms, and between 250 and 1,000 micrograms per day is thought to be the toxicity threshold.

Sometimes, vitamin D levels are expressed in IU (international units) When this occurs, keep in mind that 1 g = 40 IU of vitamin D.

You need fat to absorb vitamin D since it is fat soluble. Fish, sun-exposed mushrooms, fortified milk, fortified milk substitutes, fortified tofu (such Tofu Singles), fortified yogurt, fortified morning cereal, fortified orange juice, fortified pork chops, and eggs are foods high in vitamin D.

Vitamin D is referred to as the “sunshine vitamin” since it is also created by the body when skin is exposed to sunlight. About 10% of our total vitamin C comes from this, with the other 90% coming from diet. Depending on where you live, 20 minutes of sun per day is sufficient to fulfill most people’s vitamin D needs.

The top ten foods that have the most vitamin D per typical serving size are shown below. See the nutritional ranking of 200 foods high in vitamin D for additional information.

High Vitamin D Foods

#1: Fish (Salmon)

More Fish High in Vitamin D

91% DV in 3oz of canned salmon
87% DV per cup of smoked whitefish
71% DV per 3oz swordfish fillet
67% DV in a 3oz rainbow trout fillet
36% DV per cup of canned sardines
31% DV in 6oz tilapia fillet
25% DV per 3oz halibut fillet

#2: Crimini (Chestnut) Mushrooms (Exposed to UV Light)

More Mushrooms Exposed to Sunlight High in Vitamin D

122% DV per cup of portabella mushrooms
98% DV per cup of maitakes
92% DV per cup of white button mushrooms
17% DV per cup of morels
14% DV per cup of chantarelles
5% DV per cup of shiitakes

Like our bodies, mushrooms produce vitamin D from sunshine. Any mushroom may increase its vitamin D content by being exposed to the sun for 20 minutes.

#3: Fortified Milk

More Dairy High in Vitamin D

29% DV per cup of low-fat milk
17% DV per cup of dehydrated milk
16% DV per cup of buttermilk
4% DV per 1/4 cup of queso fresco

View a list of all vitamin D-rich dairy products.

Although milk is fortified in the US with vitamin D, it does not naturally contain large levels of the vitamin. As a result, foreign milk might not be an excellent source of vitamin D.

#4: Fortified Milk Substitutes (Soy Milk)

Other Fortified Milk Substitutes High in Vitamin D

26% DV per 16oz glass of almond milk
24% DV per 16oz glass of rice milk
24% DV per 16oz glass of coconut milk

#5: Fortified Tofu

#6: Fortified Yogurt

Also high in calcium is yogurt.

Although vitamin D is added to dairy products in the US, it does not naturally occur in large concentrations. As a result, foreign dairy products might not be an excellent source of vitamin D.